8-Minute Bed-Based Core Routine for 60+ Belly Flattening

An 8-minute bed routine for people 60+ targets deep core muscles with low-impact moves—pelvic tilts, knee tucks, heel slides, bent-knee marches, and glute bridges—designed to flatten the lower belly while reducing back strain. Personal trainer James Bickerstaff of OriGym says these controlled movements improve abdominal stability and posture; perform 2–3 sets of each move with the listed reps (pelvic tilts 12–15, knee tucks 10–12 per leg, heel slides 12 per leg, bent-knee marches 10–12 per side, glute bridges 12) and rest 30–60 seconds between sets.